Champlain Valley CrossFit – Competition: Friday, October 13th, 2017

*Fall/Winter Holiday Schedule HERE

WOD:

1) Assault Bike: 10 x 2000m

Rest 1 minute between intervals. Goal is hard, but maintainable paces.

2) Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Power Clean + Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Clean + Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5) 10 minute AMRAP:

21 Deadlifts 155/105

20 Double-unders

15 Hang Power Cleans 155/105

20 Double-unders

9 Shoulder-to-Overhead 155/105

20 Double-unders

Scale as needed.

6) Barbell Lunges: 4 sets of 6/side

Rest 2-3 minutes between sets. Build a little heavier than last week.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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